DASH Diet Collection

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A Plan to Reduce Salt

A Plan to Reduce Salt

Here is a plan to help you reduce your salt intake and finally quit using it in your daily diet because a diet that’s high in sodium can lead to high blood pressure and cause heart problems.

Firstly we must recognize the food that is high in salt and the salty six are six common foods that are the most likely culprits for hidden salt:

  • Bread and rolls
  • Cold cuts and cured meats
  • Pizza
  • Poultry
  • Soup
  • Sandwiches with cold cuts
  • Completely eliminating salt from your diet immediately doesn’t work, you need to do it gradually ease into the salt elimination. Each week, eliminated three packaged foods that you commonly eat. This gradual removal of salty packaged foods allows your taste buds adjust, so that you crave less salt.

Dietary changes are just one piece of the puzzle when it comes to heart health. Eating right and exercising is also very important. Improving your heart health can be as easy just start walking a little each day, start with 5 minutes a day and increase it to 10 minutes a day the second week and progressively increase the length of your walks weekly.

Make a personalized herb mix, and put it in shaker. That way, you can use it in place of salt, but still have flavor. Plus, you’ll get that satisfying ritual of shaking something onto your food for flavor.

If you use canned vegetables, strain the water out of the canned vegetable and then rinse – take out all those nasty preservatives – this reduces the sodium content quite considerably, frozen vegetables are a much safer option.


What to eat to Quit Salt

Combat your salt cravings by snacking on potassium power pairs. These will help to satisfy the oral fixation you may have to put something in your mouth, try these potassium power pairs like canned tuna with tomatoes or a cup of yogurt with a banana. These potassium-rich snacks also naturally decrease your blood pressure.

Foods that have a good source of Potassium in are avocados, broccoli, bananas, cantaloupe, dries apricots, lentils, milk, salmon, sweet potato and yogurt.

By adding some of these tasty ingredients to your cooking help the flavor of the meals.

  • Try adding some fresh lime or lemon juice to your fish or tropical dishes.
  • Always add herbs and spices to your meals or even chilies if you like it hot.
  • Mushrooms are tasty and filling and roasting your veges with some onion or garlic can give them a crisp flavor.


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